Sample Walking Program

Losing weight, and maintaining that weight loss is all about making lifestyle changes.

If you eat, and then sit in front of the TV you will gain weight.  There is no doubt about that.  But if you eat, and do a little work before sitting down, you will not only feel better but you’ll not have any guilt that you sat down without doing some level of activity.  The cycle is easy to get into:

• Eat
• Sit on the couch in front of the TV, or on the computer or start playing video games
• Feel guilty and promise yourself you won’t do it tomorrow

Next day…

• Eat
• Sit on the couch in front of the TV, or on the computer or start playing video games
• Feel guilty and promise yourself you won’t do it tomorrow

And it repeats itself.  You need to break this cycle – nobody, not your spouse or significant other, nor your kids can break this cycle.  YOU have to do it yourself for yourself.

This is like binge eating.  You binge on anything you can find, only to feel guilty later on and rather than STOP EATING you keep going because you’ve already started so what the hell…

But once you break the cycle the first time, then the second and third, fourth, fifth… slowly it becomes habit to NOT sit and instead you will force (use the word lightly) yourself to not sit but remain active for about an hour afterwards.

Once you’ve gotten out of that rut – start walking.  Outside.  You DO NOT need a walking program, or plan.  Just walk.  Walk to the corner store and back.  Walk to the grocery store.  Walk around the block.  Walk to the park.  Walk on a trail.  Just walk.  Walking is the least expensive exercise you can do.  It doesn’t cost a lot (a good pair of walking shoes will cost you between $30 and $100) and all you need is some outdoor clothing – track pants, and a light shirt and hat.  You probably have all that at home already.

Walking gets your body moving.  It keeps your mind active.  It helps relax, and refocus.

If you’re a busy professional, walking will allow you to sort out your day and put what has happened into perspective.  Even though you may be thinking about work, it’s in a stress free environment.

You don’t need a walking program.  Just go outside, put one foot in front of the other and see where it takes you.

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Kellogg’s All Bran Cereal Bars

Recently I was in a local grocery store and they were offering samples of Kellogg’s All-Bran Bars – these were small 30g samples in various flavours, I had picked Honey Nut Flavour.  If you’re like most adults you know you’re probably not getting enough fibre in your diet – but have you tried cereals that are high in fibre?  It’s like eating cardboard!  Yeeeech – but in trying to maintain a healthy diet, fibre is a must.  On the cereal side, two of my favourites are Kellogg’s brands and these are either the All-Bran Buds or the All-Bran Original Cereal.  I also like All-Bran Bran Flakes but now I can add another item to the list, also by Kellogg’s and that’s the All-Bran Breakfast (or Cereal) Bars.

One 30g pouch is 130 calories, of which there is 5g of fat, 4g of fibre and 9g of sugar.  Not bad considering you’d get about the same from some adult cereals.  The sample bar I had also contained 1.5g of saturated fats, 5mg of cholesterol and 120mg of sodium.  The 4g of sugar was part of the 21g of carbohydrates in the bar with 8g coming from starch and 2g from protein.

As you may, or may not know when you read the ingredients on a package they are typically listed in order from most of that item to least – this product is no different.  The first ingredient is wheat flour, followed by sugar, cereal and salt.

The taste of the bars is great, and there was no after-taste either.  The one thing that I’ve found with may similar products is the after-taste, and that normally turns me off of them.  But these cereal bars are really tasty – so good that you won’t even realize that you’re eating fibre.

I’m sure these bars are nothing new, but this is the first time I had tried something like this.  I normally stay away from cereal bars because they’re typically high in fat and sugar – something that I don’t need and I’m sure you don’t if you’re trying to loose weight.

From Kellogg’s website: A great tasting, easy way to get fibre on the go, All-Bran Honey Nut flavour bars are high in fibre and provide 16% of the recommended daily fibre.

These also make a great mid-morning, or afternoon snack and may be a good alternative to the same-old, same-old everyday.

If you want something filling – you will not find it here or with most cereal bars.  The idea is to give you enough to keep your body going until a snack later in the morning or lunch in the afternoon.  What you may want to do is add some yogurt to the mix to help you feel full.  I tend to have something like this when I’m in a rush, but will follow it with a cup or three of tea (decaf with skim milk and no sugar).

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